Exercise library
Farmer's Carry
The farmer's carry builds grip, core stability and full-body strength by walking a set distance with a heavy weight in each hand.
DumbbellFull bodyBeginner
- Equipment
- Dumbbell
- Focus
- Full body
- Level
- Beginner
- Suggested sets
- Carry for distance, e.g. 1–4 × 50–200 m.
- Muscles worked
- ForearmsTrapsAbsGlutes
How to do it
- 1Stand between two heavy dumbbells or kettlebells and hinge to grip them.
- 2Stand up tall with a braced core and proud chest.
- 3Walk with short, controlled steps, keeping the weights from swinging.
- 4Keep your shoulders back and your gaze forward.
- 5Carry for the full distance, then set the weights down under control.
Tips & tricks
- Grip hard and keep your wrists straight.
- Brace your core as if about to be punched to stop side-to-side sway.
- Pick a load heavy enough to challenge your grip over the distance.
Common mistakes
- Letting the weights swing and pull you off balance.
- Shrugging up nervously instead of staying tall and relaxed.
- Leaning back or to one side under the load.
